Clean High Pull
6 x 2. Every 60s.
– 2-3 Warm-up sets.
– DECREASE from last week
– Reset between each rep

Every 90s for 6 rounds
1. 5 front squat @70-75% 1RM
2. 8-12 deficit push-up

Flow: 0:00 front squat --> 1:30 push-up --> 3:00 front squat etc..

A,
KB Snatch skill
- 8-10 mins Technique work

B,
KB Snatch TEST
100 reps for time
@24/16kg
- you can change sides as you wish
Timecap: 8 mins
goal: consistent pace,

Extra:
4:00 – Max 50 Meter Crossbody carries

6 Rounds for time

10 Deadlift (120/85)
15 Pull-up
50 Double under

2min rest between rounds

CONDITIONING

“Glen”

For time:

30 C&J @60/40kg
1600m Run
10 Rope Climb
1600m Run
100 Burpees

RPE 4

Target: move with steady pace, control your breathing. C&J fast singles, first run with moderate pace. Rope climbs can be a trap: make sure you rest enough but not too much. Burpees: just do them enbroke, then it will be over.

Push Press
6 x 2. Every 60s.
- These are speed focused reps, so stay sub-max. Practice touch and go if smooth

6:30 Bench Press + Metcon
7:30 Basic Endurance CrossFit

15:00 Bench Press + Metcon
16:00 Push Jerk Technique
17:00 Basic Endurance CrossFit
18:00 Kipping Pull Ups, Technique
19:00 Basic Endurance CrossFit

Wod
Treeni:
Back squat
4x2@ 60-65% (explosive)

Gymnastics hold 5x 20s On / 40s off

1) chin over bar
2) bottom of push up
3) hollow hold
4) superman

4 rounds
20s Bike Sprint
Rest as needed

• Goal: HARD push each round. Score = total metres
• Set machine to 'single time, :20' to get an accurate measure of the metres each round.